The Worst Habits to Lose Weight

[@BulletproofCycling]

Don't forget to join my 5 Day Bulletproof Cyclist Challenge. Hope to see you there 😉 challenge.bulletproofcycling.com/2U8L

[@charlieedwards3919]

At 74 an going strong I really appreciate your input . I want to improve my fitness and maintain my health. Thanks

[@CloysterFukk]

Scott wow, just wow - the quality of your videos just keep increasing - my son showed me this channel to help me and I can just say I'm here for it!

[@gregorywright1684]

Reduce sugar. Quit Alcohol. Dropped 20 lbs and have kept it off going on 3 years now. As a rider for over 37 years, at 65 I'm in better shape now than I was at 35. I attribute most of it from when I quit drinking.

[@fyvewytches]

It’s not the same for everyone. I stopped drinking alcohol, through choice, 17 years ago. My weight didn’t change at all. I didn’t compensate with anything else, I stopped from one day to the next and never missed it. But I wasn’t a heavy drinker by any means.

[@erik....]

Quitting entirely is a bit too much for me. I quit drinking large amounts of beer but still have a bottle of wine now and then and it works great, lost 10kg so far in a few months.

[@duane.w1660]

@@gregorywright1684 well done and thanks for sharing your experience. May I ask how long did it take to see some noticeable changes?

[@gregorywright1684]

@@duane.w1660 it was very noticeable at the 6 month mark. Thanks for asking.

[@screscenti]

Great video coach! Love the sass on this one! Absolutely savage! Keep up the great work!!!

[@RichardHennigan]

Phil Gaimon has a good video about this. One of his main points is that you should focus on what you *must* eat, rather than what you *can't* eat. The basic idea is that if you're stuffing yourself with greens etc, you just won't have as much room for the shitty foods. This way you never feel like you're restricting yourself when you're hungry, so you don't end up feeling miserable.

[@patrickorourke152]

Just love your no shit way of putting it ! I was the fat bastard that had to drop the weight and I am went from a 44 waist to a 34 waste and still going and the one thing that really helped me is when I get out of the bed in the morning I get straight on the bike before i eat anything and it really really works and I just ate that little bit better and stayed away from anything with diet or no sugar on it because what people fail to realise is if it’s diet there putting shite in it to substitute the sugar instead of just having normal food

[@SirBrass]

I want to bike longer & faster. I want to reduce brain fog & distraction (I have adhd and on medication). I want to convert my burgeoning gut into muscle. I want to live a better life so I can live longer, better. Those are my goals.

[@aboomination897]

Add weightlifting or body weight exercises to slowly improve flexibility and joint strength. Going too hard too fast on a bike that is likely not even a good fit can throw you into recovery for months (speaking from experience). Especially knowing how ADHDers tend to go beast mode right from the start. Recovery is very important and if you feel any pain around joints during/after training, stop and reconsider your form/bike setup. "Infinity lunges" and the stuff from "kneesovertoesguy" are great for knee pain prevention. But start with no/low weight. Enjoy

[@andrewpearson4772]

Tey Mega Magnesium capsules for the brain fog and distraction

[@SyLens1]

For the riders that are NOT overweight and still wanna be leaner. Look at Jonas Abrahamsen. Im not saying you can keep eating what u want and u can still be good at 80kg instead of 70kg. But just eat as much HEALTHY as u want instead of macro tracking and counting the calories. In my case i was 68kg with a w/kg ftp of around 3.8w/kg after 1 year or proper training. I started creatine, gained some muscle weight and now at 75-78kg (i keep moving between those weights depending on training load of that week) my w/kg ftp is a year later at 4.3 w/kg. And i doubt losing my weight back to 68kg would benefit my cycling performance.

[@JamEZmusic86]

That’s good to know because I am 80kg and look my best, I don’t want to have to shed the weight to a 65kg/70kg to be a strong and fast rider. FTP is all I care about for now…. It’s like 170 lol. Shocking bad for how many miles I have been riding over the last 4 years.

[@jwalk4491]

I subscribed for your accent.

[@MR0DDB4LL]

i think he was in trainspotting :) LOVE the accent

[@patty109109]

Choose life!

[@OrdinaryBlokeOnABike]

Great stuff and great delivery !!

[@Soccergirly.and.VeloDad]

Coach has really great points.

[@Jennie-oil]

Thank you！I am changing my attitude towards dieting. We should eat what our body really need not just cut off one single food！that's resistant to our body.

[@declanmalone1279]

I have found intermittent fasting to be the easiest method for me to lose weight. Eating 6 times a day wouldn't work for me, unless they were tiny meals.

[@chuckhunter77]

I lost no weight my first year of cycling. Then I realized that maybe if I stopped shoving 5000 calories into my face every day, maybe I might lose some weight. I cut my portions in half and sure enough I started losing weight.

[@DraxMoranis]

Yeah ya 🐖 m’thr effer 😅😅😅

[@samelgore7575]

I love this guy and you get to find out that he is living with Ulcerative Colitis! God bless him.

[@davehall6270]

What a great video, really inspiring snd encouraging 😊

[@stuart3744]

Great videos , has kinetic cyclists being replaced with this format, and more to the point who makes the jersey I love it

[@Agiyi]

hey coatch.. The one thing I'm not sure about this video is the part about the frequency of the meals. I mean, I get it, eating huge meals isn't good, but as far as I've researched, eating 6 times a day is also not good... All the other advice I've seen is that when you eat, insulin is released to the body, and when insulin is present you can't actually burn fat... I've only lost weight once in my life, and it was with intermitent fasting (I've tired many other times with calorie restrictive diets and failed). I mean yeah, you can't go for an epic hard ride when you're fasting, you really need to eat more frequently on those days, but on all the other days, you don't really want to top up your carbs all day long. Becuase if you top up your carbs all day, then you'll burn carbs all day, and you won't burn any fat... Idk, that's what I've heard, and that was what worked for me.

[@ghuth2]

That idea to ADD healthy instead of remove unhealthy is simply brilliant.

[@brothatwasepic]

I ran 7 days a week but started cycling a lot early this year and lost 35lbs. There is something specific about what cycling seems to do to what I can only guess is the endocrine system ?.. and the hill climbs on the bike the painful climbs haha

[@n22pdf]

Great vid coach.. excellent information :) Pete

[@KevinWeitz1]

I stopped drinking alcohol 4 years ago at age 69 in the run up to training for the USA cycling mountain bike championships in the 70+ category. I quickly put on 8 lbs which I have struggled to lose. However, I did win the Championships despite feeling overweight. I will never go back to drinking however

[@HmongMWCyclists]

Fawken Aye! If only my nutritionist talked to me this way, I might listen better. 😂

[@ieuandavies4134]

Brilliant stuff! You've got a new subscriber!

[@noelstevens6190]

Thanks for this. I've subscribed.

[@Mysixshooter]

Thanks coach, I needed that advice and guidance. 🙏🏻🚴🏻

[@late921]

How did you get in my head? 🤔 another great video!

[@aaronbeecroft9633]

Brilliant advice thanks coach 🥰

[@paulbateman]

Helpful video. Thanks for the advice. Ive subbed

[@nojuan7650]

This is so good 😂 “Goats 🐐 Piss”

[@SloopJohnBee-vq6dw]

If you train plenty you can eat anything. I was 8st 12lb in my racing days and could eat for England. Train hard. 🚴

[@glensmall1]

Thanks coach, this helped a lot

[@flashfit332]

Great advice pal subscribed

[@maksimpilnikov680]

Damn that was a nice video, thanks

[@CanTURKeyed]

sir you are the best guy (couch) about cycling in youtube

[@cheribarkman1784]

Thank you. I loved it. Funny too.

[@amadreiter1]

Hi coach, I was just in an Argument with my WIFE yesterday, as I claim 5 meals a day and she claims 3 meals, or interval fasting to give the Pancreas a rest and stop spikes in the blood suggar. I have changed my Bikefueling routine to Eating Rice for Breaksfast in the morning and Dates every 30-45 minutes, sometimes i take the rice (boiled in milk, with oilive oil, salt, hones and nuts) in a shushi leave as a larger snack. No more Snickers+Coke, or Gels. And that works pretty good. I thought i was overweight, at 58yrs, 175 cm, 88 kg and 23% fat, 64 kg muscle, So Iam glad I already reached the under 25% goal. What do i do with my wife???😁

[@declanmalone1279]

I totally agree with your WIFE. Intermittent fasting is so good for you. Read up on it.

[@jamesmckenzie3532]

​@@declanmalone1279Intermittent fasting is great. So is eating five or six SMALL meals. Mix them and you might be doing way better. As to "resting" your pancreas, that's smoke and mirrors. Your pancreas will do just fine. What you need to avoid is blood sugar spikes.

[@crankshoptv]

Good advice.

[@Karan19880]

I have a question. So I am a cyclist, so I eat 2500 calories in a day and I cycle for 3 hours, where I burn 1500 calories. So do you think I am in a calorie deficit? Because we also normally burn calories around 1800 or 2000 just by living, so seeing that, am I on a calorie deficit?? And if not, just tell me how to be on calorie deficit and burn more calories than eating because burning 2500 calories is very difficult. And can you please tell me how many calories you burn in a day? That would really be helpful if you answered because I am just learning things.

[@_doxinho]

I make sure I'm in deficit through intermittent fasting. So long as I'm not doing unreal distance first thing in the morning I've not had any issues. Be careful of your trackers inflating your calories burned and I also just ignore the calories you burn through respiration as it's hard to track and varies greatly depending on genetics and metabolism.

[@froreyfire]

You answered the question yourself. When you cycle for 3 hours, you burn around 3500 calories (2000 at rest, depending on your size + 1500 during the workout). So yes, that would be quite a deficit.

[@dewidavies7995]

Zwift cycling Level 37, zwift running Level 4, category D.

[@syrus3k]

This is actually pretty good advice

[@ondrejklusacek2126]

that is an old but really really old TdF stage in the background! :)

[@nordie2370]

"seaweed fermented in goats piss...!"

[@debbiegarcia9026]

Toothpick 😂 haha you're so funny

[@adventure_scapes5039]

intermittent fasting worked best for my endomorphic body type, reduced sodium, and just get the right amount of sleep not too much not to little (6-7hrs in my case) the amount of calories, carbs, fats mattered less

[@dewidavies7995]

Lol thanks, the flying Scotsman😊

[@samtatge8299]

“You can’t exercise your way out of a large combo pizza”-Bill Romanowski.

[@kris2435]

Thanks

[@ForkNLeans]

Not sure you're wise but definitely know how to convince people 😊

[@jamesmchugo9422]

Yup. Eat right, eat less, move more. Diets don’t work.

[@tonycrabtree3416]

Well, that is a diet. 😃. I jest. But yes, more veggies, higher quality protein, and consistent exercise/activity.

[@andymitchell2146]

Fine, I'll subscribe. I've always said "I'm starving today! I did a big ride yesterday so I'd better eat some more" poor excuse at 127kg I guess...

[@FreddyEnergizer]

Still pretty lean myself, but I am always hungry so I need a hole bag of tricks to not overeat myself and eat a other bag of crisps. works most of the time but not always so ill try to listen to that talking toothpick above this type box thingy :P

[@derekjolly3680]

I think a guy saying "Because I'm fat!" is more than enough reason without any of the other stuff. Motivation can be all over the place and it's not necessarily complex. So assuming he's forty and keeping the same physique since 20, that's quite good. I will say that it was after forty by a few years that I gained too much. I see that as kind of a key point in age for those of us who were always pretty lean, with or without a lot of athletics from being a kid up to that point. But of course since then I found my answers and what works for me. My diet has always been pretty reasonable for being well-balanced, but too much pizza was something I really needed to look out for. When I launched into road bike cycling again last year, after being back to riding since 2017 as a base for it, I specifically cut out the pizza eating until I ceased any restrictions, of which there were very few.

[@derekjolly3680]

Also, I really do disagree with the six meals a day thing regardless of what this guy does. That equates to snacking all day. Snacking is normally spontaneous eating. Spontaneous eating is exactly what keeps people fat. Probably a guy who's already super lean and in good condition can get away with it. I am this year at this point, but I wouldn't do it that way regardless. But for a guy who's at BMI 30 and is 35 pounds overweight that's just bad news. Three square meals a day has always made the most sense and I never saw that as the problem whatsoever when I was overweight at any time before. All the ways from 185 lbs. to 160 lbs. over nine months and it was three square meals a day coupled with a lot of road riding. Frankly if you have proper meals at the normal daytimes, you don't feel hungry inbetween.

[@boathemian7694]

But… Can you play highland pipes??

[@peterrecchia6830]

Brillianty ]resented. I agree (almost) 100%!

[@Hrossey]

Can still plough down a chips cheese and donner meat from time to time coach. So long as it’s after you climbed Everest in a pair an Oxfam used Y fronts. You don’t need to ban it. Just make it a bastart to achieve 😉😂

[@jayv.8298]

That guy is funny… and right

[@bobkatanga]

How do I measure my lean tissue and fat % ?. I'm probably way over 25% but not sure. Great video thanks.

[@TechWeb68]

see at 2:49. Digital scales. e.g. MiScale body composition scales.

[@良久薬師寺]

ほぼ毎日3時間サイクリングして，腹八分，甘いものも食べてます． 54kgを維持してる74歳のの老人． カレイトトモニ　少しずつ，疲れるようにはなったね．

[@donovanvaz3289]

Some good stuff here coach. The only thing missing for me is - alcohol. And i don't mean just the odd glass/pint a night. I mean the odd bottle. Alcohol is a quadruple whammy - it contains sugar, it stops your body getting the nutrients out of the meal you just ate, it makes you crave cr@p whilst you get deeper into that bottle and finally it makes you eat more cr@p the following morning when you're nursing the hangover. You can train as hard as you want, you can eat as many small nutritionally packed meals as you want, but it's what happens at the end of the day, when the TV goes on and you face the next 2-3 hours before sleep.

[@toriwangjanim4886]

alcohol does not contain sugar, what are you smoking?

[@donovanvaz3289]

@@toriwangjanim4886 So for all the things that are wrong about alcohol, you chose to get on your soapbox about this one small point? 🤦‍♂It's loaded full of calories. There is that better?

[@toriwangjanim4886]

@@donovanvaz3289 Much better :D

[@jered2177]

Fanny toothpick!😂

[@JRX2849]

At the mention of Jammie Dodgers, I thought "Mmmm - I fancy a Jammie Dodger"

[@themaestro7922]

🚴‍♂️

[@SuperZardo]

2:07 According to my body fat percentage, I must be a woman

[@b-manz]

Coach if you have colitis … have you done an elimination diet? There is only a small chance it’s 100% genetic.

[@SuperZardo]

You eat what you buy. Stop buying unhealthy food.

[@MrLuigiFercotti]

Below 25% is some low hanging fruit.

[@curtmayberry7487]

Great content coach. I love the "3Ts"

[@BrunoDeroberto]

Go to the gym do wieghts. Build muscle. No brainer. Burn fat in your sleep .

[@santiagobenites]

Stop drinking beer.

[@fullhog]

Easy tiger...

[@sklegg]

Yes. There are so many reasons why this is a good idea.

[@KevinWeitz1]

@@santiagobenites I gave up all alcohol 4 years ago and gained 6 lbs in the first 6 months

[@thestalwartlovers7684]

Booze in general is terrible for staying fit. Too much sugar and it makes you crave more. I’ve lost over 20lbs from not drinking.

[@hamsterecology]

I was a big drinker and fat and now I’m sober and fat 😂

[@edwardsmith992]

Tripe

[@stephenblom6851]

Routine and stick to it

[@danalbert5785]

I was with you until you started to talking about cooking!

[@DannerPlace]

I'll give you a weight loss strategy, stop eating. One day per week is a good start. Fasting is very good for your body too.

[@SyLens1]

@@DannerPlace for some people with certain jobs that can be very very very hard

[@68BigSherm]

What job makes it hard to NOT eat?

[@SyLens1]

@@68BigSherm try any physical labor without food. Like construction.

[@bertusbob]

👍👍👍

[@marvinkamei7007]

losing too much fat from under the skin!! looks old and wrinkled later on,

[@leerichy6489]

Another fat person excuse for not losing fat. Does a saggy ass and belly make you look younger? Get rid of excuses not to rid the blubber and people can do it easily.

[@davidisaacs6692]

a lot of waffle, just get to the point!!

[@alexmorgan3435]

No need for bad language effing and jeffing. Turns me right off. You told me nothing in 2 1/2 mins. All hot air waffle. Not interested. You lost me.

[@jayfranchise4713]

@@alexmorgan3435 So why'd you keep watching? Nobody forced you to stay.

[@engroovedsplash]

Colourful metaphors add emphasis and humour. It is the reason I keep watching.

[@craigsmith5134]

Booo, go somewhere else ya Karen.

[@ronaldvb3663]

And still you stayed long enough for a reaction?

[@RichardHennigan]

I'm here for the colorful language.

[@hamsterecology]

Seaweed fermented in goats piss . I'll give it a try..

[@WanderingOldGuy]

Ohhhkay... so, donuts good? I am the Master Masticater! Help me out here, Coach!